Lift something heavy twice a week. Muscle you keep is independence later: it governs whether stairs, luggage and floors stay manageable at 80. Guidelines made muscle-strengthening activity an explicit recommendation years ago, and the mortality data behind them keep improving.
A 2022 systematic review of prospective cohorts found 30–60 minutes a week of muscle-strengthening activity was associated with a 10–20% lower risk of all-cause mortality, cardiovascular disease, cancer and diabetes, with the curve flattening beyond that dose. Cohort data cannot fully exclude that fit people train more, but the guideline bodies reviewed the same evidence and recommend the behaviour regardless.
Doing it: Two sessions a week covering the big patterns: squat or leg press, hinge, push, pull, carry. Machines are fine; guided instruction for the first few months is money well spent. Progress by adding small amounts of weight when the last reps stop being hard.
Who it suits: Every adult, and especially anyone over 50, when muscle loss accelerates. Existing joint or heart conditions deserve a professional once-over first.
Sources
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